Chicken and Dumplings Recipe

A southern comfort classic, chicken and dumplings is often a high calorie but tasty meal. However, it doesn’t have to be. In this light version, we’ll combine various vegetables, lean, natural chicken and thick plump dumplings into a well-balanced, hot meal that only takes about 30 minutes to make. Be sure to cook it in large batches, as you’ll be able to turn your chicken and dumplings into multiple meals with little extra up-front effort.

INGREDIENTS

Chicken and Veggies
1 1/4 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch pieces
2 tbsp all-purpose flour
Season salt
1/2 tsp table salt
1/4 tsp black pepper
2 tsp vegetable oil
4 green onions
3 medium carrots, sliced into thin rounds
3 medium celery stalks, sliced
1 piece(s) bay leaf
Thyme
2 1/2 cup(s) fat-free chicken broth
1/2 cup apple juice
1/2 cup frozen green peas, thawed

Dumplings
2 tbsp all-purpose flour
2 tbsp uncooked cornmeal
3/4 tsp baking powder
1/4 tsp table salt
1 1/2 tsp parsley, minced
1/4 cup skim milk

Lay chicken out in a single layer and season one side lightly with season salt. Mix 2 tbsp flour, ½ tsp salt and ¼ tsp pepper together and use half the mixture on the other side of the chicken. Heat a pan to medium high with vegetable oil. Lightly brown chicken for five minutes. Set aside.

In the same skillet, sauté green onions, carrots and celery until soft, about 5 minutes. Add bay leaf and thyme and cook another minute. Stir in remaining tablespoon of seasoned flour and it cook until it begins to color, about 1 minute. Pour in chicken broth and apple juice, then return chicken to pot. Bring to boil; reduce heat and simmer, partially covered, until chicken is cooked through, 5 to 7 minutes.

Meanwhile to make dumplings, sift 2 tablespoons flour, cornmeal, baking powder and 1/4 teaspoon salt together into a bowl. Stir in parsley. With a fork, stir in milk until dough just comes together. Drop dumpling mixture with a teaspoon into chicken mixture. Simmer, covered, about 6 to 8 minutes.

Add peas, and cook until chicken and dumplings are done, another 2 to 4 minutes.

066 - Chicken & Dumplings